Working out on a regular basis can often seem impossible right? I don’t have children, but I do work a very long week, and I really have to make the time to exercise otherwise it just doesn’t happen. When we work out regularly we feel better, we have more energy, we are more positive, more connected and less stressed! Working out doesn’t have to take a lot of time, or cost a lot of money. Try some of these tips to incorporate more exercise into your routine and reap the rewards of a healthier and fitter you!
1. Work out at home instead of driving to the gym [I love Tracy Anderson’s work out videos].
2. Schedule 10-15 minutes every day to jump on a trampoline [so detoxifying and great for your lymphatic system] or jump rope.
3. Turn on the music and have a dance party – this is great if you have kids too, they will love it!
4. Instead of making a coffee date with your girlfriends, meet in a central place and go for a walk. Much healthier and you can chat and walk at the same time.
5. Exercise with your partner or entire family – this can be a great way to fit a little more exercise in and bond with your loved ones. Run around and play games in your backyard or at a local park, or jump on your bikes and go for a ride.
A little exercise everyday really adds up, so get moving!
When I’m cooking I rarely have every ingredient in the recipe, and I also don’t want to go out and buy ingredients that I know I will only use half of and the rest will go to waste. And more often than not, I just don’t have the time to go out and get the ingredients. But, this list makes substituting ingredients really easy. Sure the flavours will change a little, but it will still taste good. You might even find a combination that you like better!
Onions – substitute with white, yellow or red onions, leeks, spring onions/scallions
Leafy lettuce – mixed baby greens, baby spinach, finely shredded cabbage
Beans/peas – black beans, pinto beans, white beans, red beans, chickpeas, lentils, black-eyed peas, or green peas
Orchard fruits – apples, pears, peaches, nectarines, plums
Berries – strawberries, blackberries, raspberries, blueberries
Grains: rice, quinoa, pasta, couscous,
Flour: oat, wheat, brown rice flour, coconut flour, spelt flour
Nuts: walnuts, almonds, pine nuts, pecans, cashews
Nut butters: peanut, almond, cashew, sesame
Hard cheese: parmesan, romano, pecorino,
Medium - Soft cheese: cheddar, Colby, gouda, Edam, mozzarella, soy cheese
Soft cheese – feta, chèvre, silken tofu
Cream cheese – cream cheese, nondairy cream cheese, mascarpone, ricotta
Yoghurt: plain, greek, soy, low-fat sour cream, vegan sour cream, buttermilk
Milk: cow, soy, rice, almond, coconut, hazelnut, oat
Citrus: lemon, lime, orange, grapefruit *consider flavours particularly for these
Liquid sweetener: honey, maple syrup, agave nectar, brown rice syrup
*Herbs – these are a little trickier as they are not necessarily interchangeable. Dried herbs are more concentrated and therefore you use less, they also have a slightly different taste. If you are substituting in a recipe, do it by taste, however it also better to use a fresh herb if the recipe calls for it.
Regardless of our work and family commitments, I think we can all agree none of us seem to get enough sleep in today’s world. We fit as many things into our day as possible, often staying up late working or catching up with household tasks, and we put sleep towards the bottom of our list. Even when we do get into bed, our minds seem to race around with our next ‘to-do’ list for tomorrow. However, sleep is so critical if we are going to feel our best and be as productive as possible.
So, how do you switch off and get a good night’s sleep?
1. Take a warm shower or bath before bed to help you relax
2. Go to bed at the same time [or close to] each night and create a routine for your body and mind
3. Avoid any caffeine or sugar snacks after lunch. Drinking a caffeine-free herbal tea in a quiet room can be a great way to relax before bed.
4. Meditate, journal or do some light stretching to help clear you mind and unwind.
5. Place a few drops of essential oil in a burner or on your pillow before you go to bed – I love the sleep blend available at Karma Living.
[Posted by Brooke]
Not only is healthier for us to eat fruit and veggies that are in season, it is also cheaper and will taste so much better. Ever taken a bit of the flavourless, floury apple? Point made. I know roughly what fruit and veggies are in season, but it is great to have a full list including the less well known/consumed produce.
So what’s in season in June:
Pink lady apples
Red delicious apples
Baby red capsicums
Kumara / sweet potatoes
To view other monthly lists like this, visit Taste here.